What My Upper Body Days Really Look Like Explaining All Exercises, Sets, Reps, Periodization
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Date: 2019-11-06
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Comments and reviews: 9
Joshua Barker
Tips with the OHPress: I keep my grip narrower, putting the webbing between index and thumb at the very edge of the knurling and take a bulldog grip or let my elbows flare out to have a slightly slanted grip, then tuck my elbows back in. I also focus on getting my elbows under or in front of the bar like I relaxed from catching a clean. I used to keep a more bench width grip to make sure the bar would come down to my collar bones, and though the narrower grip will not typically let you touch your chest, you're still well below your chin. I find this starting position helps with keeping the bar path more vertical and getting the front and side delts involved. If possible, power clean the weight up to the chest for the first rep really helps to engage the core for a more stable press. And if you do hit that wall a rep or two early, you can do a slight push press to finish the set and adjust the weight on the next set, though usually this happens on the last set and lets me just get the volume in. This is how I got mine from a 115# to 135# for 3 sets of 5.
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Tips with the OHPress: I keep my grip narrower, putting the webbing between index and thumb at the very edge of the knurling and take a bulldog grip or let my elbows flare out to have a slightly slanted grip, then tuck my elbows back in. I also focus on getting my elbows under or in front of the bar like I relaxed from catching a clean. I used to keep a more bench width grip to make sure the bar would come down to my collar bones, and though the narrower grip will not typically let you touch your chest, you're still well below your chin. I find this starting position helps with keeping the bar path more vertical and getting the front and side delts involved. If possible, power clean the weight up to the chest for the first rep really helps to engage the core for a more stable press. And if you do hit that wall a rep or two early, you can do a slight push press to finish the set and adjust the weight on the next set, though usually this happens on the last set and lets me just get the volume in. This is how I got mine from a 115# to 135# for 3 sets of 5.
reply
pindakaas1212
OHP in my case. Short arms, tiny wrists, average lengt forearms. What I did on OHP is ignoring formpolice and altering the starting position. For me just below the chin hits the effective range of motion without wasting energy on things that bring me nothing besides pleasing form-police. I keep my wrists straight instead of bent and squeeze the bar. Any other way, like pressing from chest and weird wristbending, I threw overboard because It makes me feel sore anywhere except the target muscle delts. Second I started hi-rep neutral grip T bar presses from kneeling position as an secondary using the biggest range of motion possible with focus on full lockout, which helped increased stability and endurance. Another thing which helped my stability is doing facepulls with finishing in an overhead lockout while lying on the floor or bench, for maximum focus and cutting out the body lever effect. Programm wise. Doing lots of singles and doubles. Higher rep volume work only in lower. percentages.
reply
OHP in my case. Short arms, tiny wrists, average lengt forearms. What I did on OHP is ignoring formpolice and altering the starting position. For me just below the chin hits the effective range of motion without wasting energy on things that bring me nothing besides pleasing form-police. I keep my wrists straight instead of bent and squeeze the bar. Any other way, like pressing from chest and weird wristbending, I threw overboard because It makes me feel sore anywhere except the target muscle delts. Second I started hi-rep neutral grip T bar presses from kneeling position as an secondary using the biggest range of motion possible with focus on full lockout, which helped increased stability and endurance. Another thing which helped my stability is doing facepulls with finishing in an overhead lockout while lying on the floor or bench, for maximum focus and cutting out the body lever effect. Programm wise. Doing lots of singles and doubles. Higher rep volume work only in lower. percentages.
reply
Scott Leung
Perhaps adding some lateral views whilst doing OHP. Lateral camera views might help in deciding if there were any discrepancies due to standing angle position and posture. The initial start-1/3 of the press is the most difficult, so probably additional conditioning of traps and medially located back muscles used in close-grip overhead back exercises would assist and stabilize. Trapezius i think would be the more under looked important accessory, as well as the rotator cuff muscles. We could probably better examine this by using an overhead press machine. OHP machine makes it crazy easy to load a ton of weight as we've taken away a huge strain from needing to use our accessory muscles to stabilize the movement and most machines have a slight recline to ease off shoulder joint strain. Not to get nit picky and I know people need to see muscles in an exercise video, but perhaps toss a sweat shirt on to maintain optimal temp and circulation.
reply
Perhaps adding some lateral views whilst doing OHP. Lateral camera views might help in deciding if there were any discrepancies due to standing angle position and posture. The initial start-1/3 of the press is the most difficult, so probably additional conditioning of traps and medially located back muscles used in close-grip overhead back exercises would assist and stabilize. Trapezius i think would be the more under looked important accessory, as well as the rotator cuff muscles. We could probably better examine this by using an overhead press machine. OHP machine makes it crazy easy to load a ton of weight as we've taken away a huge strain from needing to use our accessory muscles to stabilize the movement and most machines have a slight recline to ease off shoulder joint strain. Not to get nit picky and I know people need to see muscles in an exercise video, but perhaps toss a sweat shirt on to maintain optimal temp and circulation.
reply
djdaveat
OHP: It looks like you could benefit from positioning your elbows 1) closer and 2) further in front of the bar (I'm talking about the bottom position. This would allow you to push the bar up to nose-height (this is where most of us tend to stick) and simply extend your arms to push yourself under the bar. The wider your elbows are and the more under/behind the bar in bottom position, the harder it will be to get yourself under the bar. Another thing which instantly came to my mind: in bottom position, think about your Lats and how you feel when you are pulling the bar in a lat-pulldown machine: so eternally rotate / activate the shoulders, contract the lats, pull the bar into your clavicula - then release explosively (elbows close and in front of bar) and push yourself under the bar. It really is a question of speed and technique when it comes to OHP. Sorry if this doesn't help you at all. All the best
reply
OHP: It looks like you could benefit from positioning your elbows 1) closer and 2) further in front of the bar (I'm talking about the bottom position. This would allow you to push the bar up to nose-height (this is where most of us tend to stick) and simply extend your arms to push yourself under the bar. The wider your elbows are and the more under/behind the bar in bottom position, the harder it will be to get yourself under the bar. Another thing which instantly came to my mind: in bottom position, think about your Lats and how you feel when you are pulling the bar in a lat-pulldown machine: so eternally rotate / activate the shoulders, contract the lats, pull the bar into your clavicula - then release explosively (elbows close and in front of bar) and push yourself under the bar. It really is a question of speed and technique when it comes to OHP. Sorry if this doesn't help you at all. All the best
reply
Dylan Boss
My theory with getting OHP weight up is practicing full ROM handstand and handstand push ups. Not many people rep out weight on OHP that's the same weight as their body weight. If you can get full ROM on HSPU (handstand push up) for high reps (10-15) with the wall or ideally freestanding, or not using the wall for support, then I predict the weight you're pushing on OHP will go up due to more endurance from practicing a more physically demanding movement. Working HSPU as a main lift then using OHP as an accessory movement. After training HSPU with full ROM against the wall for long enough then progressing into freestanding HSPU with full ROM and achieving higher reps then go train OHP and see where you are at.
reply
My theory with getting OHP weight up is practicing full ROM handstand and handstand push ups. Not many people rep out weight on OHP that's the same weight as their body weight. If you can get full ROM on HSPU (handstand push up) for high reps (10-15) with the wall or ideally freestanding, or not using the wall for support, then I predict the weight you're pushing on OHP will go up due to more endurance from practicing a more physically demanding movement. Working HSPU as a main lift then using OHP as an accessory movement. After training HSPU with full ROM against the wall for long enough then progressing into freestanding HSPU with full ROM and achieving higher reps then go train OHP and see where you are at.
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Rcoo 01
Re: OHP. All I can see is that your grip is slightly too wide, you move the bar too slow and your technique isnt very good if you want to increase the weight, it seems (based on how you do them on this video) that you isolate too much your delts, treat the lift more like a bench press, in other words; more like a full body lift. Sorry I cant elaborate anymore here, there is more too it, its just a bit difficult to explain. Thats all I can say for now, I would need to know your whole program to see what you may might be doing wrong. The OHP is one of those special exercises. Programing for it isn't always intuitive or the same as the other main compound exercises.
reply
Re: OHP. All I can see is that your grip is slightly too wide, you move the bar too slow and your technique isnt very good if you want to increase the weight, it seems (based on how you do them on this video) that you isolate too much your delts, treat the lift more like a bench press, in other words; more like a full body lift. Sorry I cant elaborate anymore here, there is more too it, its just a bit difficult to explain. Thats all I can say for now, I would need to know your whole program to see what you may might be doing wrong. The OHP is one of those special exercises. Programing for it isn't always intuitive or the same as the other main compound exercises.
reply
Bret Wickstrom
Have a full series of weight-bearing Xrays done and digitally analyzed by a corrective focused chiropractor. The foundation of which your muscles attach will have a significant effect on your biomechanics. Also, this is the first place you should start in addressing the chronic back pain you have. DM me if you need help finding a good chiropractor as this is not typically easy to do. Many chiropractors are more focused on symptoms and pain and not correcting the cause of the problem. I see a lot of patients with hyperkyphotic thoracic spines or hyperlordotic lumbar spines that result in less than optimal shoulder ROM/strength as well as low back pain.
reply
Have a full series of weight-bearing Xrays done and digitally analyzed by a corrective focused chiropractor. The foundation of which your muscles attach will have a significant effect on your biomechanics. Also, this is the first place you should start in addressing the chronic back pain you have. DM me if you need help finding a good chiropractor as this is not typically easy to do. Many chiropractors are more focused on symptoms and pain and not correcting the cause of the problem. I see a lot of patients with hyperkyphotic thoracic spines or hyperlordotic lumbar spines that result in less than optimal shoulder ROM/strength as well as low back pain.
reply
michael7898789
For OHP; If you haven't already tried, slightly neglect the form by not lowering the bar not as far down, as you normally would (half repping) with a slightly heavier load, increase the intensity by increasing the depth of the bar. For example, do your last set of OHP with the bar just above your head, then the next sessions lower (again at the last set) at the forehead, next session down to the nose, then the chin and then the whole movement. That way you wouldn't increase the risk of injuries since you just decrease the range of motion. This is a very slow process of getting stronger, but never the less it works in most lifts.
reply
For OHP; If you haven't already tried, slightly neglect the form by not lowering the bar not as far down, as you normally would (half repping) with a slightly heavier load, increase the intensity by increasing the depth of the bar. For example, do your last set of OHP with the bar just above your head, then the next sessions lower (again at the last set) at the forehead, next session down to the nose, then the chin and then the whole movement. That way you wouldn't increase the risk of injuries since you just decrease the range of motion. This is a very slow process of getting stronger, but never the less it works in most lifts.
reply
Ahmad Qaed
Im not an expert in technique, but I have noticed that the bar is not where it should be as close to your neck as possible. If you check youll find that you dont really tilt your head back to get it out of the way when pressing. The Bar being at that position dictates the wrist angle to be close to 90 degrees, rather than between 50 and 70 degrees. At 90 degrees the wrist is taking all the load. Another point, your knuckles are making a parallel line with the bar. If we look at the right hand, the fourth knuckle from the right should be leaning towards being under or behind the bar, where the first one is trying to get over the bar.
reply
Im not an expert in technique, but I have noticed that the bar is not where it should be as close to your neck as possible. If you check youll find that you dont really tilt your head back to get it out of the way when pressing. The Bar being at that position dictates the wrist angle to be close to 90 degrees, rather than between 50 and 70 degrees. At 90 degrees the wrist is taking all the load. Another point, your knuckles are making a parallel line with the bar. If we look at the right hand, the fourth knuckle from the right should be leaning towards being under or behind the bar, where the first one is trying to get over the bar.
reply
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